Brenda Khan
Protein is one of the three main energy-providing macronutrients, along with carbohydrates and fats. It is essential for growing new tissue, building muscle, and repairing damage in the body. While it is an important part of a balanced diet, the overconsumption of protein has been linked to several health concerns. This raises the question: does excess protein in the diet turn to sugar?
| Characteristics | Values |
|---|---|
| Excess protein in the diet | Excessive amounts of protein are more than 2 grams per kilogram of body weight each day for an average adult |
| Excess protein turning to sugar | Excess protein can be converted to glucose (sugar) by the liver, but this is not a bad thing unless over-consuming protein |
| Health concerns | Excess protein can interfere with important signalling processes, potentially leading to metabolic syndrome, weight gain, and type 2 diabetes |
| Recommended protein intake | The recommended dietary allowance for an average sedentary adult is 0.8 grams per kilogram of body weight |
| Protein-rich foods | Protein should be accompanied by fruits, vegetables, and whole grains; good sources include beans, lentils, soy, seafood, and nuts |
| Weight loss | Excess protein can lead to weight gain due to increased lean mass, but it is not converted into fat and stored unless in very high amounts |
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What You'll Learn
Excess protein is converted to glucose by the liver
When the body has excess protein, the amino acids are stored in the body as triglyceride or converted to glucose by the liver. This process is called gluconeogenesis, in which new glucose is made from amino acids in the liver and kidneys, contributing to raising blood glucose levels.
The body can also convert glucose into glycogen, which is stored in the liver and muscles. This process is called glycogenesis. When the body needs to use this stored glucose for energy, glycogen is broken down through a process called glycogenolysis, which is triggered by the hormone glucagon.
Excess protein intake is generally considered to be more than 2 grams of protein per kilogram of body weight per day. However, the recommended protein intake varies depending on age, activity level, and health status. For example, people over 40-50 years old may need more protein to prevent sarcopenia, or age-related muscle loss.
While protein is important for a balanced diet and weight management, excessive protein intake can interfere with important signalling processes in the body, potentially leading to metabolic syndrome, weight gain, and type 2 diabetes. Therefore, it is important to consume protein as part of a balanced diet that includes a variety of other nutrient-dense foods such as fruits, vegetables, and whole grains.
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Excess protein is stored as fat
While protein is an essential component of a balanced diet, it is possible to have too much of a good thing. Excess protein is not stored as fat in the same way that excess calories from fat or carbohydrates are. However, it is converted into glucose (sugar) in the liver and then into fat if the body doesn't burn or store the glucose. This process only occurs in the case of a very high-protein diet.
Protein is made up of amino acids, which are used to make proteins, enzymes, hormones, and other important molecules. They are also essential for muscle mass growth and repair. When we consume more protein than our bodies need, the amino acids are oxidised to produce ATP energy, which occurs in the muscle and liver. This energy is then used to support the development of lean tissues, such as organ tissue, muscle, or bone.
Consuming a high-protein diet can lead to an increase in weight due to the increase in lean mass. However, this is not because the protein is being converted into fat and stored. In fact, a high-protein diet can support weight loss by increasing energy expenditure, increasing satiety (fullness) hormones, and lowering hunger.
The general recommendation is to consume 15-30 grams of protein at each meal. Studies have shown that higher intakes in one sitting, more than 40 grams, are no more beneficial than consuming the recommended amount. For those looking to build muscle mass, extra strength training is what leads to muscle growth, not extra protein intake.
It is important to note that the effectiveness and safety of high-protein diets for long-term weight loss are still debated. Excessive protein intake, more than 2 grams per kilogram of body weight per day, can interfere with important signalling processes, potentially resulting in metabolic syndrome, weight gain, and even type 2 diabetes.
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Excess protein can cause weight gain
While protein is an essential part of a balanced diet, aiding weight management and helping to reduce body fat and suppress appetite, excess protein can lead to weight gain. This is because the body cannot store protein, and once its needs are met, any extra protein is used for energy or stored as fat.
The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day. If you exercise regularly, your protein needs increase to about 1-1.2 grams per kilogram or 75-90 grams per day. People who exercise regularly have higher protein needs, about 1.1-1.5 grams per kilogram. People who regularly lift weights or are training for a running or cycling event need 1.2-1.7 grams per kilogram. Excessive protein intake would be more than 2 grams per kilogram of body weight each day.
Consuming higher protein alongside excess calories does lead to more total weight gain compared to lower protein intake. This is due to the increase in lean mass that protein contributes to, not because protein is being converted into fat and stored. The body increases its development of lean tissues when consuming a higher-protein diet. This could be in the form of organ tissue, muscle, or bone. This increase in lean tissue is related to increased energy expenditure as lean tissues need more energy for production and maintenance than fat tissue.
Protein is often touted as a dietary saviour, with claims that it can cause no harm. However, common sense tells us that nothing in excess will turn out to be good for us. Excess protein can cause problems like nutrient imbalances, dehydration, kidney damage, and heart disease, especially if you get most of your protein from animal-derived sources versus plant-based ones.
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Excess protein can lead to metabolic syndrome and type 2 diabetes
Firstly, it is important to note that the ideal amount of protein consumption per day is uncertain, and experts do not agree on a specific answer. However, commonly quoted recommendations are 56 grams per day for men and 46 grams per day for women. For a sedentary adult, the recommended dietary allowance to prevent deficiency is 0.8 grams per kilogram of body weight. Excessive protein intake would be more than 2 grams per kilogram of body weight each day.
Excess protein can lead to metabolic syndrome, which is a group of conditions that increase the risk of heart disease, stroke, and type 2 diabetes. These conditions include high blood pressure, high blood sugar, high cholesterol or triglyceride levels, and too much fat around the waist. Metabolic syndrome is closely linked to obesity and inactivity. It is also associated with insulin resistance, where the body produces insulin, but cells do not respond as expected, resulting in increased blood sugar levels.
Consuming too much protein can contribute to the development of prediabetes and type 2 diabetes. A high-protein diet that contains large amounts of red meat and saturated fat may increase the risk of heart disease and colon cancer. Additionally, excess energy from protein or any other source will be stored as fat in the body.
Therefore, it is crucial to pay attention to the type and amount of protein in one's diet. It is recommended to consume protein from healthy sources, such as low-fat dairy, fish, nuts, beans, lean chicken, and turkey, while limiting red meat and processed carbohydrates.
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Excess protein can be harmful in combination with alcohol
Excess protein in the diet does not directly turn into sugar. Amino acids, which are the building blocks of proteins, can be oxidised to produce ATP energy in the muscles and liver. Amino acids can also be used to make sugar (glucose), fats, and cholesterol. Excess amino acids are stored in the body as triglycerides or converted to glucose by the liver. This glucose can then be converted into fat if the body does not burn or store it. However, the body does not view protein as 'calories' in the same way it does fat or carbohydrates. Instead, consuming a high-protein diet increases lean mass, which leads to an increase in weight but not necessarily excess fat storage.
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Frequently asked questions
Excess protein is converted to glucose (sugar) by the liver, but only in times of excess or deficiency of energy. This is not necessarily a bad thing as the hormone glucagon prevents low blood sugar. However, too much amino acid can cause metabolic syndrome, weight gain, and even type 2 diabetes.
The recommended dietary allowance for a sedentary adult is 0.8 grams of protein per kilogram of body weight. For those over 40-50, the recommended amount increases to prevent sarcopenia, with a range of 1-1.2 grams per kilogram. People who exercise regularly need more protein, with a range of 1.1-1.5 grams per kilogram. Excessive protein intake would be more than 2 grams per kilogram of body weight per day.
It is recommended to consume 15-30 grams of protein at each meal. Studies show that higher intakes, more than 40 grams, are no more beneficial than consuming the recommended amount.
Good sources of protein include beans, lentils, soy, seafood, oily fish, lean meats (such as skinless chicken and turkey), nuts, eggs, and dairy.
